Tuesday, December 28, 2010

Speed Tuesday - Mile Repeats!

I could not wait to get on the treadmill after being locked in my house for two days due to the snow.  And in those two days, I not only never changed out of my PJs but I also never put in my contacts.  In addition, I ate so much food I was in desparate need for a good workout.  On the agenda was Mile Repeats! I get my workouts from a local running club in which several members are training for Boston!

Scheduled Workout: 3-4 Mile Repeats with .25 or 400 meter rest starting at 8 min and going down to 7:30 minute miles.  

Actual Workout: 1 Mile Warmup at 6.0mph, 1.0 incline, 3X1 Mile (8:07, 7:57. 7:51) with 400 walk jog rest, 1.50 mile cooldown, 6 miles 60 minutes
As I mentioned in my last speed post, I calculate distance on the treadmill and time on my handy sports watch.  I got this beautiful blue watch at Target for $10.

So the paces I set for myself were a little ambitious.  I decided to push myself on this workout but not kill myself.  First mile I ran most at 7.2mph and then I went up a bit.  Ended up finishing in 8:07.
(I decided to take pics of my watch with my phone on the treadmill instead of jotting down my times...I swear no one could tell I was taking pictures so I didn't look that crazy...)
 Then I took 400 rest, I walked for the first 200 and jogged at 5.0mph the last 200 and then started Mile 2. I started at 7.3mph and went all the way up to 7.8mph.  Ended up finishing this mile at 7:57.
 I knew after this mile that there was no way I was going to be able to
a) run a 4th mile and
b) run a 7:30
So I just continued to plug along and I did my 3rd mile at 7:51. 
After that last mile, I jogged a mile and a quarter very slowly until I reached 6 miles.
This was a tough workout.  I hope in the weeks to come I can run closer to 7:30 by the end but for now, this kicked my but! Mile repeats were never my favorite in college and they still aren't my favorite, but I know it will help me reach my goals!

If you are training, what's your favorite speed workout? Mine is ladder workouts with mixes of 400s, 600s and 800s...

13 comments:

  1. Well let's see here:

    Did 12x400 last week and almost threw up.
    Did 6x800 today and felt great.

    Let's go with 6x800, but I will say that the 12x400 made me faster and confident to handle the 6x800.

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  2. Ooooh, I need to try this! Thanks for posting :)

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  3. Great workout! I did something similar yesterday...I love track workouts but I can't pick just one favorite. I do like 400s...

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  4. Your workout would totally kick my butt. I was happy to run 8:45's for 4 miles this morning!

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  5. Wow! That's a tough workout. You're a speed demon!

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  6. I love and hate relationship with mile repeats! Love the variation, but hate the puke feeling from pushing yourself!

    Great job on yours!!!!

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  7. Great job Lizzy! I used to do mile repeats all the time when I was "training". This post kind of makes me want to do them for fun again. They're so hard but you feel so amazing afterwards!

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  8. Awesome run!! Mile repeats are incredibly tough! I've actually been avoiding them for some time now (oops) because I hate them so much. I'm totally impressed by how well you did. I bet that if you stick with it, you'll be able to work up to faster mile times and an extra mile in no time.

    My favorite workout is either a fartlek run or a ladder workout -- neither of which is on the track or treadmill. :)

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  9. Girl, you are so inspirational!! I wish I could run as much as you do! You rock!

    Happy Wednesday Darling! xo

    I'm doing a perfume giveaway right now if you're interested!

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  10. You're awesome. This is seriously speedy. PS - I don't know how you do this whole stop and go and write things down (or take a picture). Good job! :)
    PS - did you have the chance to enter my giveaway?

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  11. nice speed workout!! I am inspired to do more mile repeats. Because let's be honest, I'm not sure I've done more than a few of those workouts! I like tempo runs, but I definitely need to mix it up a bit :)

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  12. I'm finally adding speed workouts to my next cycle of training. Thanks for sharing yours- will definitely be helpful/inspirational!

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  13. Oh Lord! This workout busted my butt! I gave it a try, but it was super hard. I am still pretty new to speed work and I think I made a mistake in not slowing down enough during the recovery phases. I warmed up @ 6.2 for one mile and did the recovery at 6.2, too. I got through one repeat at 7.4, one at 7.6, and 800m at 7.8 before calling it a day. I finished up at 6.2 until I hit six miles.

    I'm determined to conquer this. Keep these workouts coming!

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